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Get Built Different 2.0

by Aaron J.
16 athletes joined

Program Description

When “Max Sets” is prescribed, choose a weight that you can do 15 reps with, then do that weight for the prescribed amount of reps until you can no longer hit “X” reps per set.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 10, 2024 05:31
  • Last Edited
    Jun 28, 2025 05:36

Summary

Transform your physique with **Get Built Different 2.0**, a dynamic 12-week program designed for serious lifters ready to push their limits. Committing to five days a week, you'll engage in a variety of compound and isolation exercises, including the bench press, squats, and supersets, to maximize muscle growth and strength. Each workout is meticulously crafted to challenge your body and elevate your performance, ensuring you stay motivated and on track. Get ready to redefine your training and achieve results that speak for themselves!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3 reps
5 reps
83%
80%
2
Guillotine Press
2
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
1
8 reps
-
4
Pec Deck (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
10 reps
-
6A
Single Arm Overhead Tricep Extension
5
10 reps
RPE 8
6B
Incline Curl (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
5 reps
86%
82%
2
Guillotine Press
2
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
1
9 reps
-
4
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
11 reps
-
6A
Single Arm Overhead Tricep Extension
5
10 reps
RPE 8
6B
Incline Curl (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
10 reps
89%
60%
2
Guillotine Press
2
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
1
10 reps
-
4
Pec Deck (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
11 reps
-
6A
Single Arm Overhead Tricep Extension
5
10 reps
RPE 8
6B
Incline Curl (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3 reps
9 reps
87%
62%
2
Guillotine Press
2
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
1
12 reps
-
4
Pec Deck (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
11 reps
-
6A
Single Arm Overhead Tricep Extension
5
12 reps
RPE 8
6B
Incline Curl (Dumbbell)
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2 reps
9 reps
94%
62%
2
Guillotine Press
2
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
1
12 reps
-
4
Pec Deck (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
11 reps
-
6A
Single Arm Overhead Tricep Extension
5
12 reps
RPE 8
6B
Incline Curl (Dumbbell)
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
1 reps
7 reps
85%
64%
2
Guillotine Press
2
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
1
12 reps
-
4
Pec Deck (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
11 reps
-
6A
Single Arm Overhead Tricep Extension
5
12 reps
RPE 8
6B
Incline Curl (Dumbbell)
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
1 reps
78%
2
Guillotine Press
2
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
1
12 reps
-
4
Pec Deck (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
11 reps
-
6A
Single Arm Overhead Tricep Extension
5
12 reps
RPE 8
6B
Incline Curl (Dumbbell)
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3 reps
6 reps
85%
60%
2
Guillotine Press
2
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
1
12 reps
-
4
Pec Deck (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
11 reps
-
6A
Single Arm Overhead Tricep Extension
5
12 reps
RPE 8
6B
Incline Curl (Dumbbell)
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
6 reps
94%
60%
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 7
3
Pec Deck (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5A
Single Arm Overhead Tricep Extension
5
12 reps
RPE 8
5B
Incline Curl (Dumbbell)
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
4 reps
88%
68%
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 7
3
Pec Deck (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
5A
Single Arm Overhead Tricep Extension
5
12 reps
RPE 8
5B
Incline Curl (Dumbbell)
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6
1 reps
3 reps
97%
75%
2
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 7
3
Pec Deck (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
5A
Single Arm Overhead Tricep Extension
5
12 reps
RPE 8
5B
Incline Curl (Dumbbell)
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 7
3
Pec Deck (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
5A
Single Arm Overhead Tricep Extension
5
12 reps
RPE 8
5B
Incline Curl (Dumbbell)
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
2 reps
5 reps
86%
68%
2
Squat (Paused)
2
3 reps
59%
3
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
5
Leg Extension
1
10 reps
-
6
Hamstring Curl
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
2
2 reps
6 reps
88%
64%
2
Squat (Paused)
2
3 reps
60%
3
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
5
Leg Extension
1
10 reps
-
6
Hamstring Curl
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
2
5 reps
5 reps
76%
66%
2
Squat (Paused)
3
3 reps
60%
3
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 7.5
5
Leg Extension
1
10 reps
-
6
Hamstring Curl
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
2
2 reps
3 reps
91%
70%
2
Squat (Paused)
3
3 reps
62%
3
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 7.5
5
Leg Extension
1
12 reps
-
6
Hamstring Curl
1
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3
1 reps
3 reps
94%
73%
2
Squat (Paused)
3
3 reps
64%
3
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 7.5
5
Leg Extension
1
11 reps
-
6
Hamstring Curl
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3
4 reps
3 reps
78%
65%
2
Squat (Paused)
3
3 reps
58%
3
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
5
Leg Extension
1
12 reps
-
6
Hamstring Curl
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3
3 reps
3 reps
82%
75%
2
Squat (Paused)
3
3 reps
58%
3
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 7.5
5
Leg Extension
1
15 reps
-
6
Hamstring Curl
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
3 reps
95%
77%
2
Squat (Paused)
3
3 reps
58%
3
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 7.5
5
Leg Extension
1
11 reps
-
6
Hamstring Curl
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3
1 reps
3 reps
86%
65%
2
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7.5
4
Leg Extension
4
12 reps
RPE 7
5
Hamstring Curl
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
3 reps
100%
67%
2
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
4
Leg Extension
4
8 reps
RPE 7
5
Hamstring Curl
3
9 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3
1 reps
3 reps
70%
54%
2
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
4
Leg Extension
4
8 reps
RPE 7
5
Hamstring Curl
3
9 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
100%
2
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
4
Leg Extension
4
8 reps
RPE 7
5
Hamstring Curl
3
9 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
75%
2
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
4
Front Raise
1
10 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher
6
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
2 reps
75%
2
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
4
Front Raise
1
10 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher
6
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
2 reps
75%
2
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
4
Front Raise
1
10 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher
6
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
2 reps
75%
2
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
7 reps
RPE 8
4
Front Raise
1
12 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher
6
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
7
2 reps
75%
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Front Raise
1
10 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher
6
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
8
2 reps
75%
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
11 reps
RPE 7
4
Front Raise
1
10 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher
6
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
80%
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
4
Front Raise
1
20 reps
-
5A
Hammer Curl
6
10 reps
RPE 9
5B
Skull Crusher
6
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
80%
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Front Raise
1
10 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher
6
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
80%
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Front Raise
1
10 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher
6
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
80%
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Front Raise
1
10 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher
6
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
7
3 reps
80%
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Front Raise
1
10 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher
6
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
8
3 reps
80%
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Front Raise
1
10 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher
6
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
5 reps
85%
70%
2
Deadlift (Paused)
2
3 reps
62%
3
Bent Over Row (Barbell)
3
5 reps
RPE 8
4
Safety Bar Squat
3
5 reps
58%
5
Hamstring Curl
4
20 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
80%
73%
2
Deadlift (Paused)
2
3 reps
65%
3
Bent Over Row (Barbell)
3
5 reps
RPE 8
4
Safety Bar Squat
3
5 reps
60%
5
Hamstring Curl
4
20 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
88%
75%
2
Deadlift (Paused)
2
3 reps
68%
3
Bent Over Row (Barbell)
3
5 reps
RPE 8
4
Safety Bar Squat
3
5 reps
62%
5
Hamstring Curl
4
20 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2
1 reps
4 reps
75%
65%
2
Deadlift (Paused)
2
3 reps
58%
3
Bent Over Row (Barbell)
3
8 reps
RPE 7
4
Safety Bar Squat
3
5 reps
63%
5
Hamstring Curl
4
20 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1 reps
3 reps
92%
78%
2
Deadlift (Paused)
2
3 reps
70%
3
Bent Over Row (Barbell)
3
5 reps
RPE 7
4
Safety Bar Squat
3
5 reps
62%
5
Hamstring Curl
4
20 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
1 reps
3 reps
96%
70%
2
Deadlift (Paused)
2
3 reps
72%
3
Bent Over Row (Barbell)
3
5 reps
RPE 7
4
Safety Bar Squat
3
5 reps
65%
5
Hamstring Curl
4
20 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5
1 reps
3 reps
96%
70%
2
Deadlift (Paused)
2
3 reps
74%
3
Bent Over Row (Barbell)
3
5 reps
RPE 7
4
Safety Bar Squat
3
5 reps
70%
5
Hamstring Curl
4
10 reps
RPE 7
6
Leg Extension
4
7 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4
1 reps
3 reps
85%
70%
2
Bent Over Row (Barbell)
3
5 reps
RPE 7
3
Safety Bar Squat
5
3 reps
55%
4
Hamstring Curl
4
20 reps
RPE 7
5
Leg Extension
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4
1 reps
3 reps
85%
70%
2
Bent Over Row (Barbell)
3
5 reps
RPE 7
3
Safety Bar Squat
5
3 reps
57%
4
Hamstring Curl
4
20 reps
RPE 7
5
Leg Extension
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4
1 reps
3 reps
65%
50%
2
Bent Over Row (Barbell)
3
5 reps
RPE 6
3
Safety Bar Squat
3
3 reps
57%
4
Hamstring Curl
4
10 reps
RPE 7
5
Leg Extension
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Bent Over Row (Barbell)
3
5 reps
RPE 6
3
Safety Bar Squat
3
3 reps
57%
4
Hamstring Curl
4
10 reps
RPE 7
5
Leg Extension
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
1 reps
55%
2
Bent Over Row (Barbell)
3
5 reps
RPE 6
3
Safety Bar Squat
3
3 reps
57%
4
Hamstring Curl
4
10 reps
RPE 7
5
Leg Extension
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
68%
2
Bicep Curl (Barbell)
8
8 reps
RPE 8
3
Pull-Up (Bodyweight)
5
5 reps
-
4
French Press
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
70%
2
Bicep Curl (Barbell)
8
9 reps
RPE 8
3
Pull-Up (Bodyweight)
5
5 reps
-
4
French Press
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
66%
2
Bicep Curl (Barbell)
8
9 reps
RPE 8
3
Pull-Up (Bodyweight)
5
5 reps
-
4
French Press
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
5 reps
72%
2
Bicep Curl (Barbell)
8
11 reps
RPE 8
3
Pull-Up (Bodyweight)
5
5 reps
-
4
French Press
3
8 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
10 reps
63%
2
Bicep Curl (Barbell)
6
6 reps
RPE 9
3
Pull-Up (Bodyweight)
8
3 reps
-
4
French Press
3
12 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
4 reps
74%
2
Bicep Curl (Barbell)
8
10 reps
RPE 8
3
Pull-Up (Bodyweight)
5
5 reps
-
4
French Press
3
8 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
12 reps
60%
2
Bicep Curl (Barbell)
8
10 reps
RPE 8
3
Pull-Up (Bodyweight)
5
5 reps
-
4
French Press
3
8 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
1
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
83%
80%
2
Guillotine Press
2 Sets
7 Reps
@7
3
Lat Pulldown (Neutral Grip)
1 Set
8 Reps
-
4
Pec Deck (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
5
Lateral Raise (Dumbbell)
1 Set
10 Reps
-
6A
Single Arm Overhead Tricep Extension
5 Sets
10 Reps
@8
6B
Incline Curl (Dumbbell)
5 Sets
10 Reps
@8
Day 2
1
Squat (Low Bar)
1 Set
2 Sets
2 Reps
5 Reps
86%
68%
2
Squat (Paused)
2 Sets
3 Reps
59%
3
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
5
Leg Extension
1 Set
10 Reps
-
6
Hamstring Curl
1 Set
8 Reps
-
Day 3
1
Bench Press (Paused)
3 Sets
2 Reps
75%
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@8
4
Front Raise
1 Set
10 Reps
-
5A
Hammer Curl
6 Sets
10 Reps
@8
5B
Skull Crusher
6 Sets
10 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
5 Reps
85%
70%
2
Deadlift (Paused)
2 Sets
3 Reps
62%
3
Bent Over Row (Barbell)
3 Sets
5 Reps
@8
4
Safety Bar Squat
3 Sets
5 Reps
58%
5
Hamstring Curl
4 Sets
20 Reps
@7
6
Leg Extension
4 Sets
12 Reps
@8
Day 5
1
Larsen Press (Barbell)
3 Sets
7 Reps
68%
2
Bicep Curl (Barbell)
8 Sets
8 Reps
@8
3
Pull-Up (Bodyweight)
5 Sets
5 Reps
-
4
French Press
3 Sets
8 Reps
@8
5
Rear Delt Fly (Dumbbell)
1 Set
8 Reps
-